The 15 Foods I Eat Every Day To Stay Lean And Build Muscle
Today, I’m going to share 15 foods I eat every day to stay strong and lean.
These foods aren’t magic. They don’t inherently build muscle or burn fat. But if you eat these foods frequently, you will have an easier time getting stronger and healthier.
By centering your diet around these powerhouse foods, you eliminate the stress and decision fatigue that comes when most people try to eat healthier.
The problem with most diet advice is that it emphasizes foods you “shouldn’t” eat. Shifting your focus to eating more healthy food is a better approach.
“John, it’s the craziest thing. I’m eating more, I’m full all the time, but I’m down 2 pounds this week. How?!
About 50% of my online fat loss clients say something like this after adding these foods to their diet. When you eat more protein and fiber, your hunger plummets. When hunger plummets, fat loss becomes a breeze.
There will be zero foods you haven’t heard of on this list. Just common foods people have been eating for decades that make it infinitely easier to lose fat and gain muscle.
These foods are generally:
- Minimally processed
- High in either protein or fiber
- Nutrient dense
- Difficult to overeat
Here are the 15 foods I eat every day that will help you get leaner, stronger, and healthier.
1. Blueberries
Blueberries are rich in antioxidants, particularly vitamin C and vitamin K, which support immune function and skin health.
They are high in fiber, aiding in digestion and promoting satiety, which can help with weight management.
Studies suggest that blueberries can improve brain health, reducing the risk of cognitive decline.
Meal ideas:
Blueberry Protein Smoothie: Blend 1 cup of blueberries, 1 scoop of protein powder, 1 cup of unsweetened almond milk, and a handful of spinach.
Blueberry Chia Pudding: Mix 1/4 cup of chia seeds, 1 cup of almond milk, 1/2 cup of blueberries, and a dash of vanilla extract. Let sit overnight.
Greek Yogurt with Blueberries: Combine 1 cup of Greek yogurt with 1/2 cup of blueberries and a tablespoon of honey.
2. Spinach
Spinach is loaded with vitamins and minerals, including iron, magnesium, and vitamins A, C, and K, which are crucial for energy production and immune support.
It is high in fiber and low in calories, making it an excellent choice for weight loss and digestive health.
The antioxidants in spinach, such as lutein and zeaxanthin, promote eye health and reduce oxidative stress.
Meal ideas:
Spinach and Egg White Omelette: Cook a handful of spinach with 3 egg whites, salt, and pepper.
Spinach Salad with Chicken: Toss 2 cups of spinach with grilled chicken breast, cherry tomatoes, cucumbers, and a light vinaigrette.
Spinach Smoothie: Blend 1 cup of spinach, 1 banana, 1 scoop of protein powder, and 1 cup of unsweetened almond milk.
3. Brussels Sprouts
Great source of fiber, vitamins C and K, and folate, which support overall health and wellness.
They contain antioxidants that help reduce inflammation and improve heart health.
Low in calories and high in nutrients
Meal ideas:
Roasted Brussels Sprouts: Toss Brussels sprouts with olive oil, salt, and pepper, then roast at 400°F for 25-30 minutes.
Brussels Sprouts and Chicken Stir-Fry: Stir-fry sliced Brussels sprouts with chicken breast, garlic, and soy sauce.
Brussels Sprouts Salad: Shred Brussels sprouts and mix with cranberries, almonds, and a light lemon dressing.
4. Sweet Potatoes
Sweet potatoes are packed with beta-carotene, which the body converts to vitamin A, supporting vision and immune function.
They provide a good source of fiber, which aids in digestion and helps maintain stable blood sugar levels.
Rich in complex carbohydrates, sweet potatoes offer sustained energy, making them a great choice for athletes and active individuals.
Meal ideas:
Baked Sweet Potato Fries: Slice sweet potatoes into fries, toss with olive oil and spices, and bake at 425°F for 20-25 minutes.
Sweet Potato and Black Bean Chili: Cook sweet potatoes, black beans, tomatoes, and spices for a hearty chili.
Sweet Potato Mash: Boil and mash sweet potatoes with a bit of Greek yogurt and cinnamon for a creamy side dish.
5. Greek Yogurt
Greek yogurt is high in protein, which is essential for muscle repair and growth, and it helps keep you feeling full longer.
It contains probiotics, which support gut health and improve digestion.
Greek yogurt is also a good source of calcium, which is important for bone health.
Meal ideas:
Greek Yogurt Parfait: Layer Greek yogurt with fresh berries and granola.
Greek Yogurt Chicken Salad: Mix Greek yogurt with diced chicken, celery, and a bit of mustard for a healthy chicken salad.
Greek Yogurt Smoothie: Blend Greek yogurt with a banana, spinach, and a bit of honey.
6. Dark Chocolate
Dark chocolate is rich in antioxidants, particularly flavonoids, which can improve heart health by reducing blood pressure and improving blood flow.
It contains minerals like iron, magnesium, and zinc, which are essential for various bodily functions.
When consumed in moderation, dark chocolate can help reduce cravings for sweet, salty, and fatty foods, aiding in weight management.
Meal ideas:
Dark Chocolate and Almond Trail Mix: Mix dark chocolate chunks with almonds and dried cranberries.
Dark Chocolate Protein Bites: Blend dates, oats, protein powder, and dark chocolate, then roll into bite-sized balls.
Dark Chocolate Covered Strawberries: Dip strawberries in melted dark chocolate for a healthy dessert.
7. Protein Powder
Protein powder provides a convenient and efficient way to increase your protein intake, crucial for muscle repair and growth.
It is easily digestible and can be used to supplement meals or as a post-workout recovery option.
Many protein powders are fortified with vitamins and minerals, enhancing their nutritional profile and supporting overall health.
Meal ideas:
Protein Pancakes: Mix protein powder with oats, egg whites, and a bit of baking powder to make a healthy pancake batter.
Protein Shake: Blend protein powder with almond milk, a banana, and spinach for a nutritious shake.
Protein Oatmeal: Stir protein powder into cooked oatmeal for a protein-packed breakfast.
8. Nut Butter
Nut butter, such as almond or peanut butter, is a good source of healthy fats, protein, and fiber, promoting satiety and energy.
It contains various vitamins and minerals, including vitamin E, magnesium, and potassium, which support heart health and muscle function.
Nut butter is versatile and can be added to various meals and snacks, making it easy to incorporate into a balanced diet.
Meal ideas:
Nut Butter Smoothie: Blend nut butter with banana, protein powder, and almond milk.
Nut Butter and Apple Slices: Spread nut butter on apple slices for a quick and healthy snack.
Nut Butter Energy Balls: Mix nut butter with oats, honey, and a bit of protein powder, then roll into bite-sized balls.
9. Oats
Oats are rich in fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health.
They provide a slow-releasing source of energy, making them ideal for sustained fuel throughout the day.
Oats are also high in vitamins and minerals such as manganese, phosphorus, and magnesium.
Meal ideas:
Overnight Oats: Mix oats with Greek yogurt, almond milk, and your favorite fruits, then refrigerate overnight.
Oatmeal with Protein Powder: Cook oats with water or milk and stir in protein powder for a high-protein breakfast.
Oat Pancakes: Blend oats with egg whites, banana, and a bit of baking powder for a healthy pancake batter.
10. Pears
Pears are a good source of dietary fiber, particularly pectin, which aids in digestion and helps maintain healthy blood sugar levels.
They are rich in vitamins C and K, as well as potassium, which supports heart health and muscle function.
Pears have a high water content, making them hydrating and low in calories.
Meal ideas:
Pear and Spinach Salad: Toss sliced pears with spinach, walnuts, and a light vinaigrette.
Baked Pears with Cinnamon: Slice pears, sprinkle with cinnamon, and bake until tender.
Pear Smoothie: Blend pears with Greek yogurt, spinach, and a touch of honey for a refreshing smoothie.
11. Canned Pumpkin
Canned pumpkin is low in calories and high in fiber, which helps keep you full and supports healthy digestion.
It is packed with beta-carotene, an antioxidant that the body converts to vitamin A, promoting good vision and immune health.
Canned pumpkin is also a good source of potassium, which helps maintain proper muscle function.
Meal ideas:
Pumpkin Protein Smoothie: Blend canned pumpkin with protein powder, almond milk, and a dash of pumpkin pie spice.
Pumpkin Oatmeal: Stir canned pumpkin into cooked oats with a bit of cinnamon and nutmeg.
Pumpkin Greek Yogurt Parfait: Layer canned pumpkin with Greek yogurt and granola.
12. Coffee
Coffee is a rich source of antioxidants, which can help protect against cell damage and reduce the risk of certain diseases.
It contains caffeine, which can improve physical performance and mental alertness (and keep the dark thoughts away)
Moderate coffee consumption has been linked to a lower risk of certain diseases, including Parkinson's and Alzheimer's.
Meal ideas:
Protein Coffee Shake: Blend brewed coffee with protein powder, ice, and a bit of almond milk.
Coffee Overnight Oats: Mix oats with brewed coffee, Greek yogurt, and a touch of honey, then refrigerate overnight.
Coffee Smoothie: Blend brewed coffee with a banana, almond milk, and a bit of cocoa powder.
13. Almond Milk
Almond milk is low in calories and saturated fat
It is often fortified with vitamins and minerals, such as calcium and vitamin D, supporting bone health.
Almond milk is lactose-free, making it suitable for those with lactose intolerance.
Meal ideas:
Almond Milk Smoothie: Blend almond milk with frozen berries, spinach, and protein powder.
Almond Milk Chia Pudding: Mix almond milk with chia seeds and a touch of vanilla extract, then refrigerate overnight.
Almond Milk Latte: Froth almond milk and add to a shot of espresso for a dairy-free latte.
14. Salmon
Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart and brain health.
It is rich in vitamins and minerals, including vitamin D, B vitamins, and selenium, which are important for overall health.
Regular consumption of salmon can help reduce inflammation and improve muscle recovery.
Meal ideas:
Grilled Salmon: Season salmon with lemon, garlic, and herbs, then grill until cooked through.
Salmon Salad: Mix flaked cooked salmon with spinach, avocado, and a light vinaigrette.
Salmon and Quinoa Bowl: Serve grilled salmon over quinoa with steamed vegetables.
15. Ground Beef/Turkey
Ground beef and turkey are high in protein, which is essential for muscle repair and growth.
They are rich in vitamins and minerals, such as iron, zinc, and B vitamins, which support energy levels and overall health.
Choosing lean cuts can help reduce calorie intake while still providing essential nutrients.
Meal ideas:
Turkey Lettuce Wraps: Cook ground turkey with garlic, ginger, and soy sauce, then serve in lettuce leaves.
Beef and Vegetable Stir-Fry: Stir-fry ground beef with a mix of vegetables and your favorite stir-fry sauce.
Turkey Meatballs: Mix ground turkey with oats, egg whites, and spices, then bake until cooked through.
Keep it simple
80% or more of my diet consists of some combination of these foods. If you’re thinking that sounds boring, list out the foods you’ve eaten the past two weeks.
Most of us eat the same 15-20 foods consistently without even realizing it. Improving your eating habits comes down to two keys:
Improving the quality of your diet staples
Shift your focus to the addition of healthy foods rather than restriction of “unhealthy” foods.
If you can check those two boxes, getting and staying lean, strong, and healthy feels a whole lot easier.
Best,
John
P.S. Don’t knock it ‘till you try it.
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